The Truth About Propel: Is It Really Healthy for You?

4 weeks ago

57 19 minutes read

You’ve probably seen the colorful bottles of Propel water lining the shelves at your local grocery store. With tantalizing flavors like Kiwi Strawberry and Black Cherry, and promises of electrolytes and vitamins, Propel markets itself as a healthier alternative to sugary sports drinks. But with the inclusion of artificial sweeteners and other additives, you may be wondering – is Propel actually good for you?

A staggering 20% of Americans drink Propel or similar “enhanced” waters on a regular basis, believing they are making a smart choice for their health^[1]. However, the truth about whether Propel lives up to its healthy image is a bit more complicated. In this article, we’ll take an in-depth look at the ingredients in Propel, weigh the potential benefits and risks, and help you decide if this trendy beverage deserves a spot in your healthy lifestyle.

Table of Contents

What Is Propel?

First introduced by Gatorade in 2002, Propel Fitness Water is a zero-calorie, vitamin-enhanced water beverage containing electrolytes. It is marketed as a healthier alternative to sugary sports drinks for hydration during exercise and throughout the day.

Propel comes in a variety of refreshing flavors, such as:

Lemon
Berry
Grape
Kiwi Strawberry
Black Cherry
Watermelon

The drink gets its sweet taste from the artificial sweeteners sucralose and acesulfame potassium, rather than sugar or corn syrup. Propel is also fortified with vitamins C, E and B vitamins.

According to Propel, their fitness water provides “hydration that goes beyond water” by replacing electrolytes lost through sweat^[2]. The electrolytes sodium and potassium are added to Propel to aid in fluid balance and hydration.

Propel has gained a loyal following among health-conscious consumers and fitness enthusiasts looking for a low-calorie way to stay hydrated and replenish electrolytes. However, some question whether the artificial sweeteners and additives in Propel make it a less-than-ideal choice. Next we’ll take a closer look at what Propel contains.

What Are The Ingredients in Propel?

The key ingredients in Propel Fitness Water are:

Water (filtered)
Electrolytes (sodium and potassium)
Sweeteners (sucralose and acesulfame potassium)
Acids (citric acid)
Preservatives (potassium sorbate, sodium hexametaphosphate, calcium disodium EDTA)
Vitamins (ascorbic acid/vitamin C, vitamin E acetate, niacinamide/B3, calcium pantothenate/B5, pyridoxine hydrochloride/B6)
Natural flavors

Let’s break down some of these ingredients further:

Electrolytes

A 20 fl oz bottle of Propel provides:

160mg sodium
40mg potassium

These amounts are relatively low compared to sports drinks. For reference, a 20 oz Gatorade has 270mg sodium and 75mg potassium^[3]. The sodium and potassium in Propel may help replace some electrolytes lost through sweat, but it is not considered a significant source.

Artificial Sweeteners

Propel uses sucralose and acesulfame potassium (Ace-K) to provide sweetness without calories or sugar:

Sucralose (Splenda) is 400-700 times sweeter than sugar and is made through a chemical process that adds chlorine atoms to sugar molecules. While the FDA has approved sucralose as safe, some studies suggest it may negatively impact gut bacteria^[4].
Acesulfame potassium (Ace-K) is 200 times sweeter than sugar. Like sucralose, it is calorie-free but is not metabolized or stored in the body. Some animal studies have linked Ace-K to possible carcinogenic effects, but evidence is limited^[5].

Preservatives

Propel contains several preservatives to maintain freshness and stability:

Potassium sorbate prevents mold and yeast growth
Sodium hexametaphosphate protects flavor
Calcium disodium EDTA is an antioxidant and preservative

While these preservatives are generally recognized as safe by the FDA, some people prefer to avoid them.

Vitamins

Propel is fortified with several essential vitamins, such as:

Vitamin C (ascorbic acid) – An antioxidant that supports immune function and skin health
B3 (niacinamide) – Helps enzymes function properly and aids in energy metabolism
B5 (calcium pantothenate) – Helps make blood cells and convert food into energy
B6 (pyridoxine hydrochloride) – Plays a role in amino acid metabolism and red blood cell formation
Vitamin E (acetate) – An antioxidant that protects cells from damage

While the added vitamins may seem beneficial, it’s important to note that most people consuming a balanced diet do not have trouble meeting their needs for these nutrients. The amounts in Propel are not significant compared to recommended daily values.

Now that we know what goes into a bottle of Propel, let’s weigh the potential benefits and drawbacks of these ingredients to determine if Propel can be considered healthy.

Is Propel Healthy for You?

The answer to whether Propel is a healthy choice for hydration is not clear-cut. While Propel does boast some benefits, there are also potential downsides to consider:

What Are The Health Benefits of Propel?

Hydration

The main benefit of Propel is hydration. With zero calories and no sugar, Propel can help you stay hydrated without the extra calories found in sugary beverages like soda or juice. The electrolytes sodium and potassium may also help replenish what’s lost through sweat, though the amounts are fairly low.

Proper hydration is essential for many bodily functions, including:

Regulating body temperature
Delivering nutrients to cells
Keeping organs functioning properly
Preventing infections
Improving sleep quality and mood

Drinking Propel in place of high-calorie, sugary drinks may help you manage your weight by reducing your overall calorie intake^[6]. However, plain water is still the best choice for everyday hydration.

Vitamins and Antioxidants

Propel contains vitamin C, vitamin E, and B vitamins, which may provide some health benefits:

Vitamin C is a powerful antioxidant that can protect your cells from damage, support your immune system, and improve the absorption of iron from your diet^[7].
B vitamins help your body make energy from the food you eat and form red blood cells.
Vitamin E is another antioxidant that helps protect your cells from oxidative stress.

However, the amounts of these vitamins in Propel are quite small. Most people can easily meet their needs by eating a balanced diet with plenty of fruits and vegetables.

Low Calorie and Sugar-Free

For people watching their calorie intake or blood sugar, Propel may be a better choice than sugary sports drinks or juices. With zero calories and no sugar, Propel can be consumed without majorly impacting your daily calorie goals.

This can be especially helpful for people with diabetes who need to carefully monitor their carbohydrate and sugar intake to manage blood glucose levels. However, the artificial sweeteners in Propel may still cause an insulin response in some people^[8].

Does Propel Contain Any Harmful Ingredients?

While the ingredients in Propel are generally recognized as safe, there are some potential concerns to be aware of:

Artificial Sweeteners

The long-term health impacts of consuming artificial sweeteners like sucralose and acesulfame potassium are still not fully understood. Some studies have suggested that regular consumption of these sweeteners may:

Disrupt the balance of gut bacteria, which play a key role in immunity and disease prevention^[9]
Increase cravings for sweet foods and lead to weight gain^[10]
Potentially increase cancer risk, although evidence is mixed^[11]

While the FDA has approved these sweeteners as safe in the amounts commonly consumed, some people may prefer to avoid them due to these potential risks.

Preservatives and Additives

Propel also contains preservatives like potassium sorbate, sodium hexametaphosphate, and calcium disodium EDTA. These additives help extend shelf life and maintain the color and flavor of the beverage.

While these preservatives are used in small amounts and are not likely to cause harm for most people, some individuals may be sensitive to them. If you have allergies or intolerances, it’s always a good idea to read the ingredient label carefully.

Lacks Fiber and Other Nutrients

While Propel does contain some added vitamins, it is still primarily just water with additives. It does not contain the fiber, protein, healthy fats, and phytochemicals found in whole foods like fruits and vegetables.

Relying on Propel for your vitamin intake instead of eating a balanced diet could leave you lacking in these other important nutrients. Fiber, for example, is crucial for digestive health, blood sugar management, and maintaining a healthy weight^[12].

Plastic Bottles

Propel typically comes in single-use plastic bottles, which poses an environmental concern. Plastic bottles require a lot of energy and resources to produce, and they can take hundreds of years to decompose in landfills.

What’s more, chemicals from the plastic can leach into the water, especially if the bottle is exposed to heat or sits for a long time. Some of these chemicals, like phthalates and bisphenol A (BPA), may act as endocrine disruptors and interfere with hormone production and metabolism^[13].

To minimize your exposure, look for Propel in BPA-free bottles, and avoid leaving bottles in hot environments like a car. Better yet, drink from a reusable water bottle whenever possible.

So while Propel is not likely to cause harm when consumed in moderation as part of a healthy diet, there are some potential drawbacks to be aware of, especially when it comes to artificial sweeteners and plastic bottles. Next we’ll explore the different flavor options Propel offers.

What Are The Different Flavors of Propel?

Propel comes in a variety of refreshing fruit flavors, including:

Lemon – Tart and citrusy
Berry – A blend of berry flavors
Grape – Bold and sweet
Kiwi Strawberry – A balance of sweet and tart
Black Cherry – Rich and fruity
Watermelon – Refreshing and juicy
Peach – Sweet and mellow
Mango – Tropical and tangy

Propel also offers an Unflavored option for those who prefer a more neutral taste.

In addition to their original electrolyte water, Propel has an Immune Support line fortified with vitamin C and zinc to support a healthy immune system. The Immune Support flavors include:

Raspberry Lemonade
Orange Raspberry
Citrus Cucumber

All Propel flavors are zero-calorie and sugar-free, sweetened with sucralose and acesulfame potassium. They contain a similar blend of electrolytes and vitamins.

Some flavors also come in powder packets that can be mixed with water for a more customizable and portable hydration option. The powder is available in:

Lemon Lime
Fruit Punch
Grape
Raspberry Lemonade

When choosing a flavor, consider your personal taste preferences and any sensitivities you may have to certain sweeteners or additives. You can also rotate between different flavors to keep things interesting and avoid taste fatigue.

While Propel can be a tasty way to stay hydrated, it’s not the only option out there. In the next section, we’ll explore some alternatives to Propel for hydration and electrolyte replenishment.

What Are The Alternatives to Propel?

If you’re looking for a hydrating beverage but want to branch out from Propel, there are plenty of options to consider:

1. Flavored Water

If you enjoy the taste of flavored water but want to avoid artificial sweeteners, try infusing your own water at home with fresh fruits, vegetables, and herbs. Some tasty combinations include:

Lemon and cucumber
Strawberry and basil
Orange and mint
Watermelon and rosemary

You can also find naturally flavored sparkling waters like La Croix or Spindrift, which are unsweetened and contain no artificial ingredients.

2. Electrolyte Drinks

For a more significant source of electrolytes, especially during intense exercise or in hot weather, you may want to choose a beverage specifically formulated for that purpose. Some popular options include:

Gatorade Zero – A sugar-free version of the classic sports drink, with a blend of electrolytes and B vitamins
Powerade Zero – Another low-calorie sports drink with electrolytes and vitamins B3, B6, and B12
Nuun Sport – Effervescent electrolyte tablets that dissolve in water, available in a variety of flavors
Liquid I.V. – A powdered drink mix that claims to provide 2-3 times the hydration of water alone

When choosing an electrolyte drink, look for options with little to no added sugar and a balanced blend of sodium and potassium. Keep in mind that most people don’t need extra electrolytes unless they’re exercising intensely for more than an hour or sweating heavily.

3. Coconut Water

Coconut water is a natural source of electrolytes, including potassium, magnesium, and sodium. It’s also rich in antioxidants and contains some fiber.

However, coconut water is not calorie- or sugar-free like Propel. An 8 oz serving contains about 45 calories and 11 grams of natural sugars. It’s also more expensive than most bottled waters or sports drinks.

If you do choose coconut water, look for brands with minimal added ingredients and no added sugars, such as Harmless Harvest or Zico.

4. Homemade Electrolyte Drinks

You can also make your own electrolyte drink at home using a few simple ingredients:

1 cup water or coconut water
1/4 cup freshly squeezed orange juice
1/4 cup freshly squeezed lemon juice
1-2 tablespoons honey or maple syrup (optional)
1/8 teaspoon salt

Mix all ingredients together until the salt is dissolved. You can adjust the sweetness to your liking by adding more or less honey or maple syrup. This homemade version provides a balance of electrolytes from the salt and natural sugars from the fruit juices.

Ultimately, the best hydration option for you will depend on your individual needs and preferences. If you’re exercising intensely or for long durations, an electrolyte drink like Propel or a sports drink may be warranted. But for most people, plain water is sufficient for everyday hydration needs.

If you do choose to drink Propel or another electrolyte beverage, be sure to balance it with plenty of water and other nutrient-dense beverages like unsweetened tea, coffee, and infused waters.

Can Propel Help with Weight Loss?

If you’re trying to lose weight, you might be wondering if switching to Propel can help. The short answer is that while Propel may be a better choice than sugary drinks, it’s not a magic bullet for weight loss.

Here’s how Propel might factor into a weight loss plan:

Reduces Calorie Intake

One of the main benefits of Propel for weight loss is that it’s a zero-calorie beverage. Replacing high-calorie, sugary drinks like soda, juice, or sweetened coffee with Propel can significantly reduce your daily calorie intake, which may lead to weight loss over time.

For example, if you typically drink a 12 oz can of Coca-Cola (140 calories) every day and switch to Propel (0 calories), you’d save 980 calories per week, or about 51,000 calories per year. That’s equivalent to nearly 15 pounds of body fat!

Helps with Hydration

Staying hydrated is important for overall health and can also support weight loss efforts. Drinking enough water can help you feel full, which may reduce cravings and prevent overeating.

Some studies have also suggested that drinking water before meals can lead to a reduction in calorie intake and promote weight loss^[14]. While Propel is not pure water, it can still contribute to your overall fluid intake and help keep you hydrated.

Low in Carbs

Propel is also very low in carbohydrates, with less than 1 gram per serving. This can be beneficial for people following low-carb or ketogenic diets for weight loss.

Consuming too many carbs, especially from sugary drinks, can spike blood sugar levels and lead to insulin resistance over time. This can make it harder to lose weight and increase the risk of type 2 diabetes^[15]. Choosing low-carb options like Propel can help keep blood sugar stable.

However, it’s important to keep in mind that Propel is not a weight loss supplement and should not be relied upon as the sole strategy for losing weight. Sustainable weight loss requires a balanced approach that includes:

A calorie-controlled diet rich in whole, minimally processed foods
Regular physical activity
Adequate sleep and stress management
Supportive lifestyle habits

While drinking Propel in place of high-calorie beverages can certainly support weight loss efforts, it’s just one small piece of the puzzle. Focus on building overall healthy habits for long-term success.

It’s also worth noting that some studies have suggested that consuming artificial sweeteners like those in Propel may actually lead to weight gain over time by disrupting the body’s ability to regulate appetite and metabolism^[16]. More research is needed to fully understand these potential effects.

If you do choose to drink Propel for weight loss, be sure to balance it with plenty of plain water and other unsweetened beverages. And remember, the key to losing weight is creating a calorie deficit through a combination of diet and exercise – no single food or drink can do the job alone.

What Are The Possible Side Effects of Drinking Propel?

While Propel is generally safe for most people when consumed in moderation, there are some potential side effects to be aware of:

Digestive Issues

The artificial sweeteners in Propel, particularly sucralose and acesulfame potassium, may cause digestive discomfort in some people. Possible symptoms include:

Bloating
Gas
Diarrhea
Nausea

These side effects are more likely to occur if you consume large amounts of Propel or are particularly sensitive to artificial sweeteners. If you experience persistent digestive issues after drinking Propel, it may be best to switch to a different beverage.

Headaches

Some people may experience headaches or migraines after consuming artificial sweeteners like those found in Propel. While the exact mechanism is not fully understood, it’s thought that these sweeteners may trigger changes in blood flow and nerve signaling in the brain^[17].

If you notice a pattern of headaches after drinking Propel, try cutting back or eliminating it from your diet to see if symptoms improve.

Tooth Decay

Although Propel does not contain sugar, the acids in the drink (such as citric acid) can erode tooth enamel over time if consumed in large amounts. This can lead to tooth sensitivity, cavities, and other dental problems.

To minimize the risk of tooth decay, drink Propel in moderation and rinse your mouth with plain water afterwards. Wait at least 30 minutes before brushing your teeth to avoid damaging the softened enamel.

Allergic Reactions

In rare cases, some people may experience an allergic reaction to the ingredients in Propel, such as the artificial sweeteners, preservatives, or natural flavors. Symptoms of an allergic reaction may include:

Hives or itching
Swelling of the lips, tongue, or throat
Difficulty breathing
Nausea or vomiting

If you experience any signs of an allergic reaction after drinking Propel, stop consuming it immediately and seek medical attention if necessary.

Interactions with Medications

Some of the vitamins and minerals in Propel, such as vitamin C and potassium, may interact with certain medications. For example, large doses of vitamin C can interfere with the absorption of some antibiotics and chemotherapy drugs^[18].

If you take any medications, it’s always a good idea to check with your healthcare provider before adding new supplements or fortified beverages to your diet.

Keep in mind that these potential side effects are relatively rare and most people can safely consume Propel in moderation without issues. However, if you do experience any concerning symptoms after drinking Propel, it’s best to discontinue use and consult with a healthcare professional if needed.

As with any food or beverage, it’s important to listen to your body and make choices that feel good for you. In the next section, we’ll discuss whether Propel is appropriate for everyone.

Is Propel Suitable for Everyone?

While Propel can be a healthy choice for many people, there are some groups who may need to limit or avoid it:

1. Children

Propel is not recommended for children under the age of 4 due to the artificial sweeteners and added vitamins. Young children have different hydration needs than adults and should primarily drink water and milk for hydration.

For older children and teenagers, Propel can be consumed in moderation as part of a balanced diet. However, it should not replace plain water or other nutrient-dense beverages like milk.

It’s also important for parents to be aware of the potential risks of artificial sweeteners and limit their child’s overall intake of sweetened beverages, even if they are low-calorie or sugar-free.

2. Pregnant or Breastfeeding Women

Pregnant and breastfeeding women have increased hydration needs and should aim to drink plenty of water throughout the day. While Propel can contribute to overall fluid intake, it should not be the primary source of hydration.

Some studies have suggested that consuming artificial sweeteners during pregnancy may increase the risk of childhood obesity and other health issues, although more research is needed^[19]. To be on the safe side, pregnant women may want to limit or avoid Propel and other artificially sweetened beverages.

Breastfeeding women should also be cautious about consuming large amounts of Propel, as some of the vitamins and minerals (such as vitamin B6) can pass into breast milk and may cause adverse effects in infants if consumed in excess^[20].

3. People with Certain Health Conditions

People with certain health conditions may need to limit or avoid Propel due to the artificial sweeteners, vitamins, or minerals it contains. For example:

Phenylketonuria (PKU): People with PKU, a rare genetic disorder, cannot metabolize the amino acid phenylalanine properly. Some artificial sweeteners, including acesulfame potassium, contain phenylalanine and should be avoided by those with PKU.
Kidney disease: People with kidney disease may need to limit their intake of potassium and phosphorus, both of which are found in small amounts in Propel. If you have kidney disease, check with your healthcare provider before consuming Propel or other electrolyte beverages.
Diabetes: While Propel is sugar-free and low in carbs, the artificial sweeteners it contains may still affect blood sugar levels in some people with diabetes. It’s important to monitor your individual response and adjust your intake accordingly.
Migraine headaches: As mentioned earlier, some people may be sensitive to artificial sweeteners and experience headaches or migraines after consuming them. If you have a history of migraines, you may want to avoid or limit Propel and other artificially sweetened beverages.

If you have any underlying health conditions or take medications, it’s always best to consult with your healthcare provider before adding Propel or any other new beverage to your diet.

Remember, while Propel can be a healthy choice for many people when consumed in moderation, it’s not necessary for optimal hydration or health. Plain water is always the best choice for staying hydrated, and a balanced diet rich in whole foods can provide all the essential nutrients your body needs.

How Much Propel Can You Safely Drink in a Day?

If you enjoy the taste of Propel and find that it helps you stay hydrated, you may be wondering how much you can safely drink in a day. The good news is that Propel is generally safe to consume in moderation as part of a balanced diet.

However, it’s important to keep in mind that Propel is not a substitute for plain water and should not be your only source of hydration. The American Academy of Pediatrics recommends that children and adults limit their intake of artificially sweetened beverages and prioritize water and other unsweetened drinks^[21].

So how much Propel is too much? There is no official recommended limit, but here are some general guidelines to keep in mind:

Stick to 1-2 Bottles Per Day

If you’re drinking Propel in addition to plain water and other unsweetened beverages, aim to limit your intake to no more than 1-2 bottles (16-24 oz) per day. This will help you stay within a reasonable range of artificial sweetener and added vitamin intake.

Don’t Exceed the Daily Value for Vitamins

Propel is fortified with several vitamins, including vitamin C, vitamin E, and B vitamins. While these nutrients are important for overall health, consuming too much from supplements or fortified foods can be harmful.

For example, the tolerable upper intake level (UL) for vitamin C is 2,000 mg per day for adults. Consuming more than this amount can cause digestive distress and increase the risk of kidney stones^[22].

One 20 oz bottle of Propel contains about 10% of the daily value for vitamin C, so it’s unlikely that you would exceed the UL from Propel alone. However, if you take other supplements or eat a lot of fortified foods, it’s important to be mindful of your total intake.

Listen to Your Body

Ultimately, the right amount of Propel for you will depend on your individual needs and preferences. If you find that drinking Propel helps you stay hydrated and feel your best, then it can be a healthy addition to your diet in moderation.

However, if you experience any negative side effects like digestive issues or headaches after drinking Propel, it may be best to cut back or switch to a different beverage.

It’s also important to remember that Propel is not a magic elixir for health or hydration. While it can be a tasty and convenient option, it’s not necessary for optimal wellness. Focus on drinking plenty of plain water, eating a balanced diet rich in whole foods, and engaging in regular physical activity for overall health and hydration.

If you have any concerns about your individual hydration needs or the safety of Propel for you, don’t hesitate to speak with a healthcare professional for personalized advice.

FAQs

Is it okay to drink Propel daily?

Drinking Propel in moderation (1-2 bottles per day) as part of a balanced diet is generally safe for most people. However, it should not be your only source of hydration and should not replace plain water and other unsweetened beverages. If you have any underlying health conditions or concerns, it’s best to consult with a healthcare provider before making Propel a daily habit.

Is Propel full of sugar?

No, Propel is sugar-free and sweetened with artificial sweeteners (sucralose and acesulfame potassium). A 20 oz bottle of Propel contains 0 grams of sugar and less than 1 gram of total carbohydrates.

Does Propel have side effects?

Some people may experience side effects from the artificial sweeteners or other ingredients in Propel, such as digestive issues (bloating, gas, diarrhea), headaches, or allergic reactions. If you notice any concerning symptoms after drinking Propel, it’s best to discontinue use and consult with a healthcare provider if needed.

What is the healthiest flavored water?

The healthiest flavored water is one that is unsweetened and contains no artificial ingredients. You can make your own naturally flavored water at home by infusing plain water with fresh fruits, vegetables, and herbs (such as lemon, cucumber, or mint). If purchasing flavored water, look for brands that are unsweetened and contain minimal additives, such as La Croix or Spindrift.

Is it okay to drink flavored water everyday?

Drinking flavored water in moderation can be a healthy way to stay hydrated and add variety to your beverage routine. However, it’s important to choose unsweetened options and be mindful of any artificial ingredients or additives. Flavored water should not replace plain water entirely, and it’s best to aim for a balance of both in your diet.

What is the healthiest water in the world?

The healthiest water in the world is clean, pure water that is free from contaminants and pollutants. In many developed countries, tap water is safe to drink and is held to strict quality standards. However, if you have concerns about the safety or taste of your tap water, you can use a water filter or opt for bottled water from a reputable source. Remember, fancy brands or high prices don’t necessarily equate to better health benefits – the most important thing is to stay hydrated with clean, safe water.

Takeaways

Propel is a zero-calorie, vitamin-enhanced water beverage that contains electrolytes and is sweetened with artificial sweeteners (sucralose and acesulfame potassium).
Propel can be a healthy choice for hydration, especially during exercise or in hot weather, as it replenishes electrolytes lost through sweat without adding calories or sugar.
However, Propel is not a necessary or superior choice for everyday hydration needs – plain water is always the best option.
The artificial sweeteners and additives in Propel may cause side effects in some people, such as digestive issues or headaches. It’s important to listen to your body and limit your intake if you experience any negative reactions.
Propel is not recommended for children under 4 and should be limited for older children and teenagers. Pregnant and breastfeeding women should also be cautious about consuming artificially sweetened beverages.
People with certain health conditions, such as PKU, kidney disease, or diabetes, may need to avoid or limit Propel due to the artificial sweeteners and added vitamins and minerals.
If consuming Propel, aim for no more than 1-2 bottles per day as part of a balanced diet that includes plenty of plain water and other unsweetened beverages.
Propel is not a magic solution for weight loss or optimal health – focus on overall healthy habits like eating a balanced diet, staying physically active, and managing stress for long-term wellness.